In fact, recent figures suggest that up to 80% of people in the UK will experience it at some point in their lives. Currently, an estimated 10 million individuals across the country are living with back pain.
According to research by the British Chiropractic Association, cases surged by around a third during the pandemic, largely due to lifestyle changes and reduced physical activity. Despite this rise, only 1 in 10 people sought help from a GP or chiropractor while nearly half (46%) took no action at all to manage their symptoms.
These numbers highlight an ongoing issue: many people are continuing to live with back pain well into 2024 and 2025.
The good news? There are simple, daily habits you can adopt to help reduce symptoms and prevent back pain from developing into a more serious musculoskeletal condition.

1. Start the Day Right
Incorporate movement in your daily routine: walking, yoga, swimming, or more intense exercise. Short and frequent exercise is recommended, 15-20 minutes 2-3 times a day. If you’re doing moderate to high-intensity workouts, take a 5–10 minute warm-up first to prepare your muscles and reduce injury risk. If a previous injury affects your activity, adapt the exercise or seek professional advice.
2. Take Regular Breaks
If your work involves sitting for long periods, make a point of standing up and moving around every 20–30 minutes. Even gentle pelvic tilts, trunk rotations, and shoulder rolls can help offset the strain of prolonged sitting . Sit-stand desks are the gold standard, work intermittently sitting and standing to avoid the prolonged physical stresses of immobility.
3. Lift Smart
Planning some DIY or heavy lifting over Summer?
- Bend at the knees, not the waist.
- Keep your load close to your body and face the direction you’re moving.
- Lift at a steady pace, and if it’s too heavy, ask for help or use lifting aids.
These simple techniques help protect your back and core during heavy lifting.
Bur most importantly, ENGAGE YOUR CORE!
4. Sleep Comfortably
Experts recommend replacing your mattress every seven to ten years, to ensure ongoing support and comfort.
5. Seek Support Early
If your back or joint pain:
- Lasts more than two weeks, or
- Affects your daily routine,
…it’s best to seek professional advice, visit The Reading Chiropractor for help and advice. Chiropractors are trained to treat musculoskeletal issues and can help relieve pain, improve mobility, and prevent further problems.
Start your journey to a healthier and stronger body today!
Contact us on – 01189 39 40 40
or admin@reading-chiropractor.co.uk